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abdominal aerobic exercise aerobic program aerobic segment aqua aquatic aerobic exercise aquatic exercise aquatic program arm movements biceps body composition bouncing buoyancy Cardio choreography CLASS FORMAT concentric contraction cross country skiing DANCE AEROBICS deck decrease Deep water programs designed develop eccentric contractions eddy drag effective exercise class Final Stretch front guidelines hamstrings heels high high intensity hip flexors HR Land-based exercise impact improve incorporating increase the intensity individual intensity levels interval training jogging joint jumping jacks kicks knee lifts leg lift levers low intensity lower back major muscle groups Maximum Working HR minutes older adult perceived exertion performed pool edge position power moves power squat pre-stretch progressive overload proper body alignment quadriceps range of motion require safety shallow water shoulders slightly flexed soleus specific static stretches steps submerged target zone thermal warm-up travel forward triceps upper body muscles water exercise water temperature water walking workout